AI: When sufficient scientific evidence is not available to estimate an RDA AI's have been set. An AI is defined as a value based on observed or experimentally determined approximations of nutrient intake by a group or groups of healthy people. Individuals should use the AI as a goal for intake when no RDA exists. The AI is derived through experimental or observational data that show a mean intake that seems to sustain a desired indicator of health.
RDA (Recommended Dietary Allowances): The daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) individuals. RDA's were regularly updated to reflect new scientific knowledge. But now, we are in a transition time in which the RDA's are being replaced.
DRI: Dietary Reference Intakes are now replacing RDA's. They are a set of dietary intake recommendations grouped by nutrient function and classification. This change was made to reflect the growing body of scientific evidence that nutrient requirements may change in chronic disease. The DRI committee for each group of nutrients will establish reference intake values depending on the current scientific information available. We can think of DRI's as the umbrella term that includes the RDA and the AI.

Vitamin C (Ascorbic Acid):
Functions:
Antioxidant - protects against harmful effects of pollution, smoking, etc
Necessary for tissue growth and repair
Enhances immunity
Protects against cancer
Essential in formation of collagen by changing praline into hydroxyproline into collagen
Protects against blood clotting and bruising
Promotes healing of burns and wounds
Works synergistically with Vitamin E
Aids iron absorption
Involved in release of stress hormones from adrenal gland
Dietary Reference Intake (DRI): 60mg
Food Sources:
Citrus fruits - grapefruit, lemon, orange
Tomatoes
Berries, mango, apple, pineapple
Dark green vegetables - asparagus, avocado. broccoli, kale, spinach, brussel sprouts, collards
Sweet peppers
Example of foods that meet DRI: ¾ cup orange juice, ½ cup cooked broccoli, ½ cup cut red pepper

Symptoms of deficiency:
Poor wound healing
Scurvy (seldom seen in US today) - breakdown of collagen in absence of C causing loss of appetite, growth cessation, tenderness to touch, weakness, bleeding gums, swollen ankles and wrists and tiny red spots on skin where blood has leaked out of capillaries.

Toxicity:
Theoretically can be toxic but not seen in doses up to 3 grams per day b/c it is water-soluble
Possible toxic effects: kidney stones, upset of acid-base balance, interference with action of vitamin E

Clinical Studies:
Dietary supplementation with vitamins C and E at various dosages have shown to have photoprotective effects on skin
Supplements containing Vitamins C and E provide partial protection against formation of sunburn cells at a low irridation dose when compared to placebo
More photoprotective effect when both C and E supplemented as opposed to either alone
Short-term (8 day) supplementation with moderately high doses of vitamins C and E, 2 grams/day and 671 mg/day respectively, exerts a photoprotective effect
Preliminary results indicate it may show promise in treatment of vitilgo, since it is a disorder possible caused by oxidative stress
Preliminary results also show Vitamin C is the only antioxidant that is proven to stimulate the synthesis of collagen, which is essential since your body's natural collagen production decreases as you age. Sun exposure will also accelerate the decrease in collagen. Studies have shown that vitamin C helps to minimize fine lines, scars, and wrinkles.
Topical use of vitamin C preparations have resulted in clinically visible and statistically significant improvement in wrinkling when used topically for 12 weeks. This clinical improvement correlates with biopsy evidence of new collagen formation.

Vitamin E (Tocopherol):
Note: Vitamin E is a fat-soluble vitamin that exists in eight different forms. Each form has its own biological activity, the measure of potency or functional use in the body. Alpha-tocopherol is the most active form of vitamin E in humans, and is a powerful biological antioxidant. Antioxidants such as vitamin E act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body's metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Studies are underway to determine whether vitamin E might help prevent or delay the development of those chronic diseases.
The RDA for vitamin E is based on the alpha-tocopherol form because it is the most active, or usable, form. Unlike other vitamins, the form of alpha-tocopherol made in the laboratory and found in supplements is not identical to the natural form, and is not quite as active as the natural form.


Functions:
Antioxidant
Improves circulation
Necessary for tissue repair
Resists hemolysis of RBC
Protects cell membranes of red blood cells
Protects white blood cells which defend the body against disease
Important in normal nerve development
Plays a role in immunity
DRI: 15 mg/day or 22 international units
Preliminary results indicate - body needs zinc to maintain proper level of vitamin E in blood

Food Sources:
Vegetable oils - canola oil, flaxseed oil, corn oil, safflower oil, soybean oil, wheat germ oil
Nuts/Seeds/legumes - sunflower seeds, soybeans
Whole grains and fortified cereals - brown rice, cornmeal, oatmeal
Meat, poultry, fish, eggs - smaller amounts than above items
Green leafy vegetables
Example of foods that meet DRI: 1 ½ cups mashed sweet potatoes, 2 ½ tablespoons shelled sunflower seeds, 5 tablespoons canola or corn oil

Symptoms of deficiency: (deficiency very unlikely b/c widespread in food, body can store it in fatty tissue, cells can recycle vitamin E supply using same molecules over and over again)
Hemolytic anemia
Neuromuscular disorder characterized by loss of muscle coordination and reflexes, and impaired vision and speech

Toxicity:
Very rare
Some reports of nausea, intestinal distress and other vague complaints in humans
Large doses may augment effect of anticoagulant medication, leading to risk of uncontrollable bleeding in people taking such drugs when they take large dose of Vitamin E

Vitamin A (Retinol, Retinoic Acid; main precursor is beta carotene):
** Precursor is carotene; in plants vitamin A exists only in its precursor form and beta carotene, the most abundant of these precursors has the highest amount of vitamin A; beta carotene is converted to vitamin A in intestinal mucosal cells and stored in liver.

Functions:
Vision - health of cornea, epithelial cells, mucous membranes
Skin health - maintenance of body linings and skin, normal cell development and reproduction
Bone and tooth growth
Maintenance and repair of epithelial tissue
Preliminary results indicate it may slow aging process
Hormone synthesis and regulation
Cancer protection - antioxidant
DRI: 700 ug/day (RDA and DRI are both 700 ug/day)

Food Sources: (dark colored fruits and leafy vegetables)
Carrots
Beef liver
Spinach, dandelion greens, turnip greens
Sweet potato
Butternut squash
Cantaloupe
Fish
Dairy products
Example of foods that meet DRI - ½ cup sweet potato, ½ cup cooked carrots, 3 ounces beef liver

Symptoms of deficiency:
Small cell anemia
Cessation of bone growth, painful joints; teeth - impaired enamel function, tendency to decay, cracks in teeth; diarrhea; depression, frequent infections; night blindness; keratinization (accumulation of keratin in epithelial cells appearing as raised bumps on skin), rashes; corneal degeneration, kidney stones; impaired growth
Symptoms of
Toxicity: (toxicity thought to be as dangerous as deficiency for people who take excess vitamin A supplements)
Preliminary studies indicate skin disorders including acne
Hair loss
Joint pain
Stunted growth
Bone and muscle soreness
Cessation of menstruation
Nausea/Diarrhea
Rashes and/or dry, scaly skin (hyperkeratosis)
Enlarged liver and spleen
National Research Council (NRC) and other nutrition agencies recommend people avoid taking supplements in excess of RDA

Clinical Studies:
Preliminary studies indicate Vitamin A maintains epithelial tissues and thus may prevent premature wrinkling or bumpy, sandpaper-like skin
Beta carotene is an antioxidant and studies have shown that people whose diets are low in beta carotene have higher incidences of certain types of cancer than those whose diets contain plenty of foods rich in beta carotene
Preliminary studies indicate it has been speculated that carotenoids, especially beta carotene, may be photoprotective partly because they stimulate melanogenesis.
Beta carotene may have a direct photoprotective effect because of its physical ability to absorb light, even if the amounts deposited in skin are insufficient to act as physical sunscreen.
Supplementation with moderate amounts of beta carotene (30 mg/day) before and during sunlight exposure provides protection against sunburn, possibly because.
The combination of systemic and topical photoprotection by sunscreens with vitamin A offers a synergistic effect.
It has been suggested that carotenoid supplementation increases the reflection capacity of the skin, thereby improving its protective function.
Other study authors have concluded that oral carotenoids are not photoprotetive even when serum concentrations increased, so data is inconclusive.
Carotenoids have been shown to be efficient quenchers of singlet oxygen and to scavenge free radicals, and the antioxidant functions may be responsible for their protective effects. However, lycopene has been found to have a singlet oxygen quenching ability greater than beta carotene.
Although most studies focused on the effects of beta carotene, it is likely that other carotenoids, such as lycopene, act synergistically with beta carotene to protect the skin from UV radiation.

Vitamin D (Calciferol):

Functions:
Mineralization of bones - required for the absorption and utilization of calcium and phosphorous from the intestinal tract and can withdraw calcium from bones and stimulate retention by kidneys
Essential for growth, especially bones and teeth in children
Protects against muscle weakness and is involved in regulation of the heartbeat
Important in the treatment and prevention of osteoporosis and osteopenia
Involved in regulating heartbeat
Essential for normal blood clotting
Involved in thyroid function
DRI: 5 - 15 ug/day depending on age
** Form of D we get from food and supplements is not full active; needs to be converted by liver and kidneys. When skin is exposed to sun's UV rays, a cholesterol compound in the skin is transformed into a precursor of vitamin D. Thus, exposing face or arms to sun for 15 mins. 3 times a week is an effective way to ensure adequate amts. Of D in the body.

Food Sources:
Fish liver oils
Vegetable oils
Fatty saltwater fish - halibut, salmon, tuna, sardines
Shrimp
Dairy products
Eggs - yolk
Cod liver oil
Butter/fortified margarine
Dandelion greens

Symptoms of deficiency:
Abnormality of the bones - rickets in children and osteomalacia in adults - porous, soft and easy to break bones (severe deficiency)
Characteristics of lesser degrees of deficiency - loss of appetite, burning sensation in mouth and throat, diarrhea, insomnia, v visual problems, weight loss


Adverse effects of excessive consumption: (most potentially toxic of all nutrients; ingestion of just 4 to 5 times the DRI can cause toxicity symptoms)
Hypercalemia
Diarrhea, headache, nausea
Calcium deposits in arteries of heart and kidneys
Death - possible consequence of overdose

Clinical Studies:
Preliminary studies indicate Vitamin D may help curb symptoms of psoriasis
For almost a decade, scientists have suspected that Vitamin D also may play a large role in the prevention and treatment of various cancers. But research into its effects has been stymied by one seemingly insurmountable obstacle: The amounts needed to realize its cancer-fighting benefits in many cases also could lead to osteoporosis, a dangerous decrease in bone mass. Now, researchers are developing novel substances tailored to preserve the cancer-fighting effects of vitamin D, while preventing its potentially lethal effects at higher doses. The results presented from a study conducted at Johns Hopkins University in Baltimore, where researchers have developed four possible drug candidates -- all variations of vitamin D.
Preliminary studies indicate inadequate dietary intake may be related to risk of breast cancer

Vitamin B Complex:

Functions:
Co-enzyme essential in metabolism of macronutrients (fatty acids, amino acids and carbohydrates)
Help to maintain health of nerves, skin, eyes, hair, liver, and mouth, as well as healthy muscle tone in the gastrointestinal tract and proper brain function.
Act as coenzyme involved in energy production
Preliminary studies indicate may alleviate depression and anxiety
B vitamins work together as a team and should be taken together
DRI's/
Food Sources:
B1 (thiamin) - 1.1 mg/day - grains, wheat germ, pork; daily needs met with ½ cup cooked green beans and 3 ounces pork chop OR @ Tbsp. sunflower seeds, ½ cup cooked green beans 1 cup cooked black beans
B2 (riboflavin) - 1.1 mg/day - liver, kidney, meat, milk and dairy products, fortified cereal products - Daily needs met with 1 cup cottage cheese, 1 cup yogurt and ¾ cup cooked spinach
Niacin - 14 mg/day - meat, fish, poultry, enriched whole grains and bread, fortified cereals, peanuts; Daily needs met with 3 ounces tuna in water and one small baked potato
Folate (folic acid) - 400 ug/day; needs increase during pregnancy to prevent neural tube defects- green leafy vegetables, citrus fruits, liver, kidney, enriched grins and fortified cereals - Daily needs met with 1 cup raw spinach, ½ cup cooked asparagus and ½ cup cooked pinto beans
B6 (pyridoxine) - 1.3-1.7 mg/day - meat, wheat, corn, yeast , pork, liver, fortified soy-based meat substitutes - Daily needs met with 1 banana, 3 ounces chicken and one small baked potato.
B12 (cyanocobalmin) - 2 ug/day - only in animal products - meat, fish ,poultry, milk - daily needs met with 3 ounces cooked sirloin steak OR one cup cottage cheese and 3 ounces tuna in water.
Pantothenic acid - 5 mg/day - animal foods (chicken, beef), grains, oats, cereal, potatoes, tomatoes, egg yolk, broccoli. Information concerning exact amounts Pantothenic acid in foods is incomplete; deficiencies are rare.
Biotin - 30 ug/day - liver, meats, brewer's yeast, egg yolks, soybeans, saltwater fish, whole grains - . Information concerning exact amounts biotin in foods is incomplete; deficiencies are rare.
Symptoms of deficiency/
Toxicity:
B1 - edema, hear problems, wasting, weakness, pain/no toxicity reported
B2 - cracks at corners of mouth, magenta tongue, skin rash, hypersensitivity to light/no toxicity reported
Niacin - flaky skin rash on areas exposed to sun, irritability, weakness, diarrhea/toxicity - painful "flush" and rash, sweating, dizziness, nausea
Folate - megablastic anemia, immune suppression, smooth red tongue, mental confusion, depression, may mask B12 deficiency/ no toxicity reported
B6 - irritation of sweat glands, rashes, greasy dermatitis; smooth tongue; microcytic anemia/ toxicity - depression, fatigue, bloating, nerve damage, weakness
B12 - hypersensitive skin, fatigue, smooth tongue, macrocytic anemia/ no toxicity - problematic in vegetarians
Pantothenic acid - vomiting, gastrointestinal distress, fatigue, insomnia/ toxicity - bloating, but very rare
Biotin - dry skin, rash, loss of hair; weakness, fatigue, muscle pain; abnormal heart function; nausea/ no toxicity reported
Clinical Studies/Relevance:
The American Academy of Dermatology cites vitamins B-3 (niacin) and B-5 (pantothenic acid) as popular additions to skin products, mostly because they help hold moisture in. Well-hydrated skin is less likely to become irritated.
One industry study tested a product containing pantothenic acid, niacin, and vitamin E on skin with rosacea, a condition of dry, ruddy, rough skin that irritates easily. Skin treated with this product experienced a 36% increase in hydration, although it's not clear if this improvement was from vitamin E or the B vitamins.
In a study (funded by Procter & Gamble), when included in topical solutions, B vitamins were shown to be effective exfoliators; that is, they removed dead surface skin cells that clump up and make skin texture appear dull.
Preliminary studies indicate Para-Aminobenzoic acid (PABA) is a basic constituent of folic acid and helps in assimilation of pantothenic acid. It is an antioxidant and is believed to help protect against sunburn and skin cancer. A deficiency of PABA may lead to patchy areas of white skin.

Vitamin K:

Functions:
Synthesis of blood-clotting protein (prothrombin)
Synthesis of a blood protein that regulates blood calcium
Essential in bone formation and repair and necessary for synthesis of osteocalcin (protein in bone tissue on which calcium crystallizes) - thus may help prevent osteoporosis
Preliminary studies indicate it promotes healthy liver function
Preliminary studies indicate it may help prevent cancers that target inner linings of the organs
Sometime administered before operations to reduce bleeding during surgery
DRI: 90 ug/day

Food Sources:
Green veggies (collards, spinach, salad greens, broccoli)
Brussel sprouts
Cabbage
Plant oils and margarine
Garbanzo beens
Eggs, milk, beef liver
Examples of foods that meet DRI: ** Food tables often do not include vitamin K contents of foods because they are not known with sufficient precision.
Dark green leafy veggies provide 50 to 800 ug per 3 ounce serving
Vitamin K is abundant in leafy greens - a 3.5 ounce serving of Swiss chard or kale provides between 800 and 830 mcg; parsley, 500-540 mcg; Brussels sprouts and spinach 400-440 mcg. Other fruits and vegetables including tomatoes, lima beans, apricots, potatoes, grapes, cauliflower, peaches, plums and squash contain only minimal amounts of vitamin K.
Deficiency:
Unlikely experienced in US
Sometimes seen in people who have taken antibiotics that have killed their intestinal bacteria
Abnormal and/or internal bleeding
Slow blood clotting leading to hemorrhaging
Symptoms of vitamin K deficiency include easy bruising and ruptured capillaries

Toxicity:
Breakage of red blood cells and release of their pigment, which turns the skin yellow
Brain damage
** since vitamin k in supplements can easily reach toxic levels, it is available as a single vitamin only by prescription
** patients on anti-coagulants must monitor vitamin K intake

Selenium:

Functions:
Tissue respiration
Antioxidant
Works with vitamin E to protect body compounds from oxidation
Plays a role for the thyroid hormone, which regulates metabolism
DRI: F: 55 ug/day (micograms) M: 70 ug/day

Food Sources:
Meats, shellfish; vegetables and grains grown on selenium-rich soil; brazil nuts
Foods to meet DRI: Anyone who eats a normal diet composed of mostly unprocessed foods need not worry about meeting DRI - hard not to meet.
Selenium deficiency:
Widespread in foods so not likely
Most people in US receive well over DRI from diet. Top food choices include garlic, shrimp, oats, scallops and brazil nuts.

Toxicity:
Possible if take selenium supplements over long period of time
Symptoms include hair and nail brittleness and loss, diarrhea and nerve abnormalities
Clinical studies/Relevance:
In last 10 years, scientists have discovered it can play a role in preventing cancer. It is believed that supplements not as effective as whole food sources.
Selenium now touted as a pre-emptive weapon against heart disease, cancer and some strains of flu
Selenium: This anti-oxidant mineral appears to preserve tissue elasticity and slow the aging and hardening of tissues due to oxidation. Recent animal studies have shown that taken orally or applied topically in the form OF L-selenomethionine, selenium protects against both daily and excessive UV damage, with less burning after exposure.

Copper:

Functions:
Help form hemoglobin and collagen
Assists in many of the reactions involved in the release of energy
Deficiency: rare
Excess zinc can interfere with absorption and cause deficiency
DRI: M and F: 900 ug/day (needs 2x as high for vegetarians b/c zinc less absorbable from non-animal sources)

Food Sources: organ meats, seafood, nuts, seeds, wheat bran cereals, whole grain products, cocoa products
Excessive Consumption/
Toxicity: gastrointestinal distress, liver damage
Clinical Studies/Relevance:
Copper peptide is often referred to as the most effective skin regeneration product, even though it's only been on the market since 1997.
Studies have shown that copper peptide promotes collagen and elastin production, and also acts as an antioxidant. It also promotes production of glycosaminoglycans (hyaluronic acid, as an example). Studies have also shown that copper-dependent enzymes increase the benefits of the body's natural tissue building processes.
The substance helps to firm, smooth, and soften skin, doing it in less time than most other anti-aging skin care products. Clinical studies have found that copper peptides also remove damaged collagen and elastin from the skin and scar tissue because they activate the skin's system responsible for those functions.
"Research on lab animals shows copper may help rebuild collagen and elastin (the components that keep skin firm and wrinkle-free), but more studies need to be done to confirm this."

Iron:

Functions:
Component of hemoglobin which carries oxygen in the blood and many enzymes
Necessary for utilization of energy
Prevents microcytic hypochromic anemia
DRI: F: menstruating 18mg/day; non-menstruating: 8 mg/day; M: 8 mg/day

Food Sources: red meats, fish, poultry, shellfish, eggs, legumes, dried fruits
Foods that meet DRI: non-menstrauting F and M: 6 ounces sirloin steak or ½ cup tofu and ½ cup cooked swiss chard; menstruating females can add 1.5 ounces steamed clams to above to meet their needs

Symptoms of deficiency:
Usually caused by malnutrition form lack of food or high consumption of foods that compete with ti for absorption
Anemia; weakness; pallor; headaches; reduced resistance to infection; decreased cold tolerance

Toxicity:
Iron has a moderate to high potential for toxicity because very little iron is excreted from the body. Thus, iron can accumulate in body tissues and organs when normal storage sites are full.
Infections, liver injury, possible increased risk for heart attack, bloody stools, acidosis, shock High intakes of iron supplements are associated with constipation, nausea, vomiting, and diarrhea, especially when the supplements are taken on an empty stomach
Clinical studies/ Relevance:

Zinc:
Functons:
Occurs in very small quantities in human body, but works with proteins in every organ as a helper for over 100 enzymes that:
" Make part of cells' genetic material
" Make heme in hemoglobin
" Help pancreas with digestive functions
" Help metabolize carbs, pro and fat
" Free vitamin A from storage in liver
" Dispose of damaging free radicals
Essential in wound healing and taste perception, assists in immune function
Deficiency: Not widespread in developed countries
Impairs immune function, taste perception and and wound healing
Symptoms that can signal zinc deficiency include poor appetite, poor growth and impaired taste sensitivity

Toxicity: toxic in large quantities
Serious illness or death in high supplemental doses
Lower body's copper content which can lead to degeration of heart muscle
Alters cholesterol metanbolism and may accelerat atherosclerosis
Inhibit iron absorption from digestive tract

Food Sources: meat, shellfish and poultry are best sources; also plant sources including some legumes, soybeans and whole grains but not a s well absorbed
DRI: F; 8 mg/day M: 11 mg/day
Foods that meet DRI: oysters (154 mg/3 ounces); 3 ounces cooked sirloin and ½ cup balck beens and ½ cup green peas and 1 cup yogurt
Clinical Studies/Relevance:
This trace mineral helps maintain collagen and elastin fibers that give skin its firmness, helping to prevent sagging and wrinkles. It also links together amino acids that are needed for the formation of collagen -- essential in wound healing.
Often supplemented in patients with decubitus ulcers (bed sores) in addition to vitamin C, especially in hospital setting

Magnesium:

Functions: cofactor for enzyme systems; directly effects metabolism of calcium, potassium and vitamin D; necessary for release of energy in cells of all soft tissues; helps muscles relax after contraction. Magnesium absorption form foods tends to decline with age.
DRI: F: 320 mg/day; M: 420 mg/day

Food Sources: Green leafy veggies, unpolished grains (brown rice, wheat germ, whaeat bran), nuts (almonds, peanuts), meat, milk,
Deficiency:
Magnesium deficiency is rare, but when it occurs it is often caused by conditions that interfere with the ability of the intestines to absorb magnesium from food, by poor diet, or by losing magnesium from prolonged vomiting or diarrhea. People who have diabetes and those who drink excessive amounts of alcohol, overuse diuretics, or have burns over a large area of their bodies are at high risk for developing a magnesium deficiency. Symptoms of a magnesium deficiency include weakness, dizziness, irregular heartbeat, tremors, and seizures.

Toxicity:
Too much magnesium in the blood can cause low blood pressure, nausea, vomiting, diarrhea, dizziness, and muscle weakness. Very high levels of magnesium in the blood can lead to heart problems or an inability to breathe, especially in people with kidney disease.
Foods that meet DRI: 3 ounces oysters and ½ cup cooked spinach and 1 small baked potato and 2/3 cup cooked black-eyed peas (all)
Clinical Studies/Relevance:
A study in the journal Circulation, magnesium supplements enabled heart disease patients to exercise for longer periods and appeared to protect their hearts from the stress of exercise. Magnesium also restored some of the blood vessels' ability to open up when the body needs more blood.
Preliminary studies indicate magnesium helps the body's cells fend off stress. Magnesium-deficient cells also are more vulnerable to injury, and patients with heart disease may have greater need for magnesium
According to some doctors and naturopaths, if you boost your magnesium, here's what you can expect: "Within a couple of days, your energy picks up, your bowel movements are better, and your skin and libido will improve." Magnesium-rich foods include brown rice, wheat bran, wheat germ, almonds, and peanuts. If you choose supplements, follow dosing instructions on label.

Coenzyme Q10:
(Ubiquinone, ubiquinole) A vitamin-like substance whose actions in the body are similar to vitamin E.
** amount present in body declines with age

Functions:
Plays a critical role in production of energy; believed to be essential for generating up to 95% of total energy required by human body
Generation of cellular energy, increases circulation, aniti-aging effects
Aids in circulation
Stimulates immune system
Increases tissue oxygenation
Preliminary studies indicate it may have vital anit-aging effect
Preliminary studies indicate it may be beneficial to people with allergies, asthma, respiratory disease b/c it is believed to counter histamine
Preliminary studies indicate a reduction and fading of age spots
Slows down tissue damage by decreasing the effect of free radical molecules
No DRI

Food Sources: mackerel, salmon, sardines, beef, peanuts, spinach
Toxicity/Overdose: (full range of side effects unknown secondary to lack of research and time of continued usage)
Insomnia
Clinical Studies/Relevance:
In one study, after 6 weeks of daily topical treatment on crow's feet (eye wrinkles), wrinkle depth reduced by 27%; after 10 weeks fine lines and wrinkles reduced by 43%. Also reported to be effective in reduction and fading of age spots.
Preliminary studies indicate starting at about age 30, levels of CoQ10 drop perhaps secondary to aging. This leads to degeneration of cells, which ultimately may contribute to conditions such as high blood pressure, arthritis, heart disease, and breakdown of tissue.

Essential Fatty Acids:
These two polyunsaturated fatty acids, needed by the body for its basic functioning, cannot be made from other substances within the body or from eachother. They must be supplied by the diet; thus, are called essential nutrients.
NO DRI: Daily requirement met by amount equal to 10 to 20% of total caloric intake. Many experts offer the following advice to help people meet their EFA needs: Eat meals containing fish 2 to 3 times per week, as well as small amounts of vegetable oils, to obtain the right balance between omega-6 and omega-3 intakes. The ratio of intakes of omega-3 to omega-6 should be about 1 to 4. This ratio is believed by some to be the key to human requirements - more omega-3 acids may not necessarily be better, but the balance between the tow is crucial,
Note - In order to supply essential fatty acids, these oils must be consumed in pure liquid or supplement form and must not be subjected to heat, either in processing or cooking b/c heat destroys EFA's and can result in the formation of free radicals

Functions:
Both serve as raw materials from which the body makes hormone-like substances that regulate a variety of bodily functions, including:blood pressure, blood clot formation, blood lipid regulation, immune response, and th infalmmatroy response to injury and infection.
Structural parts of cell membranes
Essential for rebuilding and producing new cells
Used by the body for production of prostaglandins, which are hormone-like substances that act as chemical messengers and regulators of various body processes
Preliminary studies indicate improvement the skin and hair; lower cholesterol and triglyceride levels; reduce risk of blood clot formation; beneficial for cardiovascular disease, eczema, and psoriasis.

Symptoms of deficiency:
If deficient of all EFA"s, symptoms may include growth retardation, reproductive failure, skin abnormalities and kidney and liver disorders. Not often seen in people who eat normal food and a balanced diet that includes grains, seeds, nuts, leafy veggies, and fish.
Linoleic Acid/Omega -6 fatty acid: (includes linoleic and gamma-linolenic acids)

Food Sources:
Vegetable oils (borage, grape seed, evening primose, sesame and soybean oils), seeds, nuts, legumes, and whole grain products

Functions:
Plays a critical role in the cell membranes that define and protect each cell of the body
Clinical Studies/Relevance:
The free fatty acid fraction of sebum may be important in inflammation. Possibly an important difference between sebum from acne patients and age-matched controls is that the concentration of linoleic acid, an essential fatty acid, is lower in patients with acne. In fact, there is an inverse relationship between sebum secretion and linoleic acid levels in sebum as endogenous lipid synthesis may dilute this essential fatty acid. The importance of linoleic acid is shown in its ability to suppress neutrophile oxygen metabolism and phagocytosis and stimulate the in vitro proliferation of sebocytes.[14] A deficiency of this essential fatty acid in the follicular epithelium may induce follicular hyperkeratosis and decreased epithelial barrier function, as is characteristic of the essential fatty acid deficiency syndrome.
Linolenic/Omega-3 fatty acids: (includes alpha-linolenic acids and eicosapentaenoic acid (EPA))

Food Sources:
Fresh deepwater fish (salmon, mackerel, herring, sardines), fish oil and some vegetable oils (canola, flaxseed and walnut oils).

Functions:
EPA and DHA , two omega-3 fatty acids made from linolenic acid, make up a large proportion of the communicating membranes of the brain, and are needed for normal brain development.
Omega-3's also play a role in male reproductive tissue, in skin integrity and in the body's inflammatory response
Clinical Studies/Relevance:
Preliminary studies indicate several oral medications with immunomodulating properties may be used for AD. Gamma linolenic acid (160-240 mg p.o. b.i.d.), present in evening primrose oil, and propylthiouracil (100 mg p.o. t.i.d.) have both been shown to be effective for AD in adults and children.



Other nutrients/foods popular in skin care:
Green Tea extract:
Clinical studies/Relevance:
Green tea extracts are one of the latest crazes in skin creams. Recent research -- some of it at the University of Arizona Cancer Center -- suggests that topical concentrated green tea extract, with its antioxidant polyphenols, may reverse sun damage and prevent skin cancer.
Soy Isoflavones:
Some benefits were noticed when people used facial products containing soy, which absorbs water and plumps the skin to make it temporarily look smoother and less wrinkled. Soy also has natural reflective particles that help make wrinkles less noticeable.